We’ve all had that one workout where we just feel like quitting 10 minutes into the session. Our head hurts, our energy levels are down, and 25 pounds feels like 500. It’s just one of those days.
But, is just ‘one of those days’, turning into more than just one day a week? Are you finding yourself only having one or two strong, optimal workouts per week? If so, then you may not be preparing your body and mind properly for your daily training session.
If that’s the case then it’s time to take a look at your daily rituals and re-evaluate the steps you are taking each day to create a better you. With these 5 optimal tips in hand you can restructure your day- to-day routine and make each training session the best it can be.
#1: Pick The Right Time To Train
Believe it or not, this could be the difference between you having a great workout or a terrible one, which is why you need to pick a time that works best with your schedule.
If you find yourself feeling fatigued and tired when training after a full day of work, then you may need to start training before work. Or, if you just don’t have the energy you need to train early in the morning then the best training time for you may be in the afternoon.
Whether it’s in the morning, during your lunch hour, or later in the day, everyone’s optimal training time is going to be different. Choosing the best time of day that works for you will allow you to have a stronger, more productive training session.
#2: Eat The Right Foods
Fueling up properly before your workout can have a significant impact on your performance in the gym. Getting in a moderate amount of carbohydrates and protein 45-60 minutes before your training session will help keep your energy and strength levels at optimal levels throughout your workout. By providing energy through replenishing the glycogen in your body, some pre-workout carbohydrates can help spur more recovery, repair, and growth within your muscles.
#3: Be Smart With Supplements
Learning which supplements to take and when to take them can give you a huge boost. Supplements such as caffeine and other pre-workout blends can assist in giving you energy before starting your workout. Branch Chained Amino Acids (BCAA’s) during your workout can assist in staving off fatigue so you can continue training at a high level. A simple multi-vitamin can help assure you’re receiving your daily dose of essential vitamins and minerals to keep your energy levels up and steady throughout the day. These are just a few examples of some supplements that can assist you in reaching your peak performance levels.
#4: Drink Enough Water
One of the easiest things to do – yet one of the hardest for many of us – is consuming enough water throughout the day. If you are feeling fatigued midway through your workout think about the amount of water you’ve had for the day and how much you’ve consumed since the beginning of your workout.
Forgetting to drink water can have a severe impact on your training and performance in the gym. So, if you have a tough time tracking your water throughout the day, make it a point to drink 2-3 glasses immediately upon wake up each morning. Then, do your best to drink your regular water throughout the day so when it comes time to training your body will be properly energized and hydrated for an optimal training session.
#5: Get Enough Sleep
Sleep is an extremely important aspect of training and recovery that constantly gets overlooked. Getting enough sleep allows your body to recover and will provide you the energy needed to power through a strenuous workout. If you have not fully recovered and recharged your body through a good night of sleep, you are putting your body in a position to fail and fatigue faster than normal. Sleep is crucial to keeping your daily energy levels at an optimum level both in life and in the gym.
If you are having issues getting a quality 6-8 hours of sleep each night try implementing these tips into your nighttime schedule:
Nightcap Drinking hot herbal tea or taking a sleep supplement approximately an hour before bed time can help you get to bed faster and sleep steady through the night.
Shut It Down Approximately 30 minutes to an hour before bedtime turn off the TV, the computer, your social media, and even the lights. Get in bed and listen to a podcast or read a book by a low-dim bedside lamp so that both your body and mind begin preparing themselves for sleep.